Guys say to me, ‘I want Chris’s arms!’ And I laugh, because Chris is gifted,” says Hemsworth’s trainer and long-time friend, Luke Zocchi. “Before filming an Avengers movie, a costume lady measured him up and said, ‘How come your arms don’t look like his?’ I was, like, ‘I eat the same food! I do the same moves!’ Chris is just something else.”

Zocchi has seen Hemsworth through Thor-some bulk-ups and the 500kcal-a-day cut before In the Heart of the Sea. Though the actor is genetically lucky, that shouldn’t discourage you: achieving your goals doesn’t have to involve hours in the gym.

Instead, Zocchi tasks the Avenger with slowing each rep and focusing his mind on every muscle he engages. This protocol guarantees you maximum results, no matter your genetics.

chris hemsworth luke zocchi
James Geer
Zocchi trains Chris Hemsworth to rope in maximum muscle

“You can get a really strong workout in 20 minutes if you train correctly with the right movements and intensity,” he says. But, like most people, that doesn’t mean he always follows his own advice.

“Even this week, I’ve been training twice a day and I’m probably doing more damage than good. In your head, it’s, like, ‘More work’s better!’ But in reality, it comes way more down to food. And rest.”

youtubeView full post on Youtube

Right now, the plan is to experiment with plants. “We’ve never bulked up without animal protein, but that’s something I’d like to try,” he says. “For a previous Avengers movie, for three months Chris had a fillet steak, three boiled eggs and 100g of blueberries for breakfast.”

Which illustrates another Zocchi principle: keep it simple and focus on good ingredients. “I can relate to guys when it comes to food. I’m not a chef. I just want to do what needs to be done,” he says. “If I see a recipe with more than 10 ingredients, forget it.”

Behind all the smoke and vanity mirrors of Tinseltown, it’s heartening to know that simple movements and meals, done well, still form the foundations of blockbuster success.

Zocchi's Extra Norsepower Workout

Sweat through Zocchi’s effective, 20-minute home bodyweight workout. Complete the tri-set back to back, rest and then go all in again for six rounds

standing, arm, muscle, sportswear, leg, chest, knee, fitness professional, abdomen, physical fitness,
Jump Squat: 40 Reps, No Rest

From standing, push your hips back into a squat (A). Pulse up and down slightly three times, then jump up explosively (B). Land with soft knees. Go into the next rep.

leg, human leg, wrist, elbow, shoulder, physical fitness, joint, standing, knee, thigh,
Walk-Out to Press-Up: 40 Sec, No Rest

Place your palms on the floor (A) and walk your hands forward to a high plank. Do a press-up (B). Walk back to standing and repeat, doing an extra press-up each time.

Human leg, Shoulder, Denim, Elbow, Comfort, Joint, Jeans, Knee, Sitting, Wrist,
Bicycle Crunch: 40 Sec, 60 Sec Rest

Lie with your hands at your ears. Crunch to bring your left knee to your right elbow. Repeat on the opposite side and cycle through maximum reps in the time.

Sign up to the Men's Health newsletter and kickstart your home body plan. Make positive steps to become healthier and mentally strong with all the best fitness, muscle-building and nutrition advice delivered to your inbox.

SIGN UP

For effective home workouts, uplifting stories, easy recipes and advice you can trust, subscribe to Men's Health UK today

SUBSCRIBE